Healthy Parchment Baked Salmon Recipe

Hey there, friends!

Want to impress your dinner guests with something special? I’ve got the perfect dish for you!

Today, I’m sharing my favorite recipe for parchment baked salmon.

It’s super easy to make, and the salmon comes out oh-so-flaky and flavorful.

Plus, it’s a great way to keep everything nice and healthy.

Let’s dive in and get cooking!

parchment baked salmon
Image: mollyshomeguide.com / Photographer Molly

Possible Ingredient Alternatives

For salmon, firm white fish like halibut or cod can be used as alternatives, maintaining a similar texture and protein content. Adjust cooking time slightly as these fish may cook faster than salmon. Tofu or tempeh can serve as plant-based options, though they’ll require different seasoning to mimic salmon’s flavor profile.

Asparagus can be substituted with green beans or broccoli florets, offering similar nutritional benefits and cooking times. These vegetables will complement the dish’s flavors while providing fiber and nutrients.

Potatoes can be replaced with sweet potatoes or parsnips for a lower-carb option. These root vegetables offer different nutrient profiles but maintain the hearty texture needed in the dish. Slice them thinly to ensure they cook through in the same time as the fish and other vegetables. For a grain-free alternative, consider using cauliflower florets or zucchini slices.

Preparation Time 10-15 minutes
Cooking Time 15-20 minutes
Total Time 25-35 minutes
Level of Difficulty Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

  • Calories: 800-900
  • Protein: 100-110 g
  • Fat: 50-60 g
  • Carbohydrates: 40-50 g

Ingredients

  • Four (5-ounce) skinless center-cut salmon portions
  • 1/2 teaspoon oregano, dried
  • Zest of one medium lemon, plus thin lemon slices
  • Kosher salt, to taste
  • Fresh black pepper, to taste
  • 1/4 cup extra virgin olive oil, and a bit more for drizzling
  • Four small baby potatoes, yellow or red, unpeeled and thinly sliced
  • 20 thin asparagus stalks, ends trimmed
  • Chopped fresh dill for garnish

Step 1: Preheat the Oven and Prepare the Salmon

Preheat your oven to 425°F.

While waiting for it to reach the temperature, begin by preparing the salmon.

Pat dry the salmon pieces and place them in a medium bowl.

Season the salmon with dried oregano, lemon zest, and a good pinch or two of salt and pepper.

Drizzle the mixture with olive oil and gently mix everything to ensure the salmon is thoroughly coated.

Set the bowl aside to let the flavors meld together.

Step 2: Assemble the Salmon and Vegetable Bundles

Lay out a 12×16-inch piece of parchment paper on a clean surface with the widest side in front of you.

Fold it in half vertically, then open it again to create a guide.

On one half of the parchment paper, arrange 1/4 of the sliced potatoes as a base.

Place 5 asparagus spears atop the potatoes, and sprinkle with salt and pepper to taste.

Place a piece of seasoned salmon on top of the vegetables, and then lay three thin slices of lemon over the salmon.

Fold the other half of the parchment paper over the fish and vegetables to create a packet.

Repeat this process with the remaining sheets of parchment paper to make four bundles in total.

Step 3: Seal the Bundles

To seal each parchment paper bundle, bring the edges together and fold them, crimping the edges tightly.

Tuck the last fold under each packet to ensure it is completely enclosed.

Be careful not to seal the packets too tightly; you want to leave some room for steam to circulate and cook the contents evenly.

Step 4: Bake the Bundles

Place the four parchment paper bundles on an ungreased rimmed baking sheet.

Transfer the baking sheet into the preheated oven.

Bake the packets for about 15 minutes, adjusting the time based on the thickness of the salmon.

By the end of the cooking time, the salmon should be flaky and opaque.

Step 5: Rest the Pouches and Serve

After removing the baking sheet from the oven, allow the pouches to rest on the countertop for 4 to 5 minutes.

To avoid steam burns, carefully pierce the center of each parchment paper bundle with a knife and slowly peel them open.

Using a spatula, transfer each bundle to a serving plate.

Drizzle a bit more olive oil on top and garnish with a sprinkle of fresh dill.

Serve immediately and enjoy your flavorful salmon bundles!

parchment baked salmon
Image: mollyshomeguide.com / Photographer Molly

parchment baked salmon
Image: mollyshomeguide.com / Photographer Molly

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